Choosing nutritious cooking oils

Comment

The Daily Ardmoreite

Writer

Posted Nov. 26, 2012 at 9:00 AM
Updated Nov 26, 2012 at 10:25 AM

Posted Nov. 26, 2012 at 9:00 AM
Updated Nov 26, 2012 at 10:25 AM

Most liquid cooking oil is a better option than butter, margarine or other solid fats but some types of cooking oil are healthier than others, according to everydayhealth.com. What makes a cooking oil healthy or unhealthy is the amount and type of fat it contains. Healthy cooking oils are high in monounsaturated fats, which are some of the healthiest types of fats and may help lower blood cholesterol levels. Cooking oils may also contain polyunsaturated fats, which are also healthy and can help improve heart health.

Good choices include the following:

Plant-based oil

Olive oil

Peanut oil

Canola oil

Sunflower oil

Soybean oil

Flaxseed oil

Corn oil

Avocado oil

Seed/nut based oil

Many of these oils can be used to make delicious bases for salad dressings and marinades

Almond oil

Hazelnut oil

Sunflower oil

Grapeseed oil

Peanut oil

Sesame oil

Walnut oil

How to use

A variety of heart-healthy cooking oils can give a meal great flavor.

Experiment with light sautés or marinades; if you avoid frying foods or using heavy amounts of oil, nut or vegetable oil adds taste and valuable nutrition to any meal. For example, nut cooking oils go well in rich pasta dishes with grilled meats. Lighter olive oil is a good complement to fish sautéed with herbs. Sesame oil tastes great in an Asian-inspired dish and lightly drizzled on top of an Asian salad. But remember, a little oil goes a long way.

Healthy Alternatives Here are some other options that are even lighter and healthier.